Sip don't Sizzle your Way Through Summer!

Nature has provided us with the great gift of WATER for surviving the intense heat of summer! Many Australians do not drink enough fluid. If we wait to drink until we feel thirsty we are probably already dehydrated. Dehydration can lead to constipation, kidney stones, bladder infections, fatigue, headaches and poorer learning and thinking abilities. Elderly people and young children are most at risk of dehydration. It has been estimated that one in six elderly patients, admitted as medical emergencies, have an acute confusional state related to dehydration.

So how much is enough? Nutrition Australia spokesperson, Aloysa Hourigan recommends, “aim for at least 6-8 glasses of fluid per day - even more during hot weather and with high levels of physical activity. For every hour of strenuous exercise, an extra 500-800 mls of water is needed to prevent dehydration.”

What are the best choices in fluids?

Plain water is the very best choice but you can also include low salt plain mineral waters, soda waters, weak cordial or well-diluted fruit juice or milk, herbal teas and weak tea. Remember to be careful not to drink very acidic drinks when you are dehydrated. This can put you at high risk for erosion of your tooth enamel. Acidic drinks include sports drinks (especially citrus flavoured), cola and citrus flavoured soft drinks (even ‘diet' soft drinks are a problem – it is the acidity not the sugar that is the problem with dental erosion)

Be wary of the dehydrating effect of both alcohol and caffeine-containing drinks such as strong tea, coffee and colas. The more of these dehydrating fluids you drink, the more water you need to consume to stay well-hydrated.

What if you just don't like tap water ? – Nutrition Australia suggests:

• Keep water chilled and add ice cubes.(try ice cube trays filled with freshly squeezed juices eg lemon or lime)
• Flavour water with a slice of lemon or lime, or some chopped mint
• Try the bottled or filtered variety.
• Absolutely hate water? Try diluted cordial, juice, teas or plain mineral water

Make it easier for yourself to drink enough water !

• Take a bottle of water with you when travel in the car – even if it is just for a day's shopping.
• Have a glass of water or sports drink bottle filled with water close by you at work .
• Get in the habit of replacing that ‘second' cup of tea or coffee with a glass of water.
• When dining out, always ask for a jug of water to be served to your table.
• Remember ‘beverage kiosks' in shopping centres also have water on hand – it's the cheapest drink around you only have to pay for the cup!

So drink to your good health with WATER – and splash away the summer sizzle!

For Further Information and Story Opportunities Contact:

Aloysa Hourigan
Senior Nutritionist
Mobile: 0417 078 956
Nutrition Australia (Qld.)
Phone: 07-3257 4393
Fax: 07-3257 4616
Email: qld@NutritionAustralia.org

Lucinda Dobson
Executive Officer
Nutrition Australia (Vic.)
Ph: (03) 9650 5165
Fax: (03) 9650 4873
Email: vic@nutritionaustralia.org

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Last updated on December 12, 2004 .